January 22, 2020

Stamina Wednesday! Stay warm everyone!!

Wednesday Jan. 22, 2020

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm)

Warm-up...cause you're going to need it!

Run 400/ Row 500 or Jump Rope 3 min

Then:

20 x Jumping Jacks

20 x Lunges

15 x V-ups

15 x Good Mornings

10 x Scorpions

10 x...

January 21, 2020

Here are your terrific Tuesday WODs!

Tuesday Jan. 21, 2020

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

Warm-up:

2 mins bike, row, jump rope, run

Then, 2 Rounds:

10 x Jumping Jacks

10 x Michael Phelps Arms

5 x Inch worm push-ups

10 x Band Pull-Aparts

10 Y + L's w/ 2.5lb (see demo vid...

January 19, 2020

Here are your marvelous Monday WODs!

Monday Jan. 20, 2020

CrossFit (6am/7am/9am/12:15pm/5:30pm)

Warm-up:

2 minutes of cardio then, clean warm-up from WOD Prep:

5 reps of each:

Hip Pop

Hip Pop + Shrug

Hang Muscle Clean

Hang Power Clean

Hang Clean

Stand and Shrug

Full Squat Clean (p...

January 19, 2020

Wake up and get after it! Here are your Sunday morning WODs...

Sunday Jan. 19, 2020

EWOD (9am)

Warm-up: In any order…

200m Run

20 Air Squats

10 Single Arm Scapula Push-ups per arm

200m Row

20 Marching Lunges

1 Length Toy Solders

10 Over/Under the fence

Then, group stretch

WOD:

AMRA...

January 18, 2020

The weekend has arrived!!!! Here are your SUPER SATURDAY WODs! And as always, we have our wonderful Eleventh Element discussion at 8:30am with Coach Logan Poirier! See you there :)

Saturday Jan. 18, 2020

BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which m...

January 17, 2020

Friday Jan. 17, 2020

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm)

Warm-up:

3 minutes of cardio, then 3 rounds:

3 jumping pull-ups

6 push-ups

9 Squats

12 Sit-ups

Then, group stretch.

WOD:

For time:

25 HSPU

50 Dead Lifts 95/135

50 Single Arm DB Hang C&J 35/50

50 DB Box Step-overs 35/5...

January 15, 2020

And on to our Thursday WODs! As always, lots of fun to choose from...

Thursday Jan. 16, 2020

CrossFit (7am/9am/5:30pm/7:30pm)

Warm-up:

200m Run

10 PVC Pass Thrus

10 Lateral Hops

10 PVC OH Squats

10 PVC Good Mornings

200m Row

10 PVC around-the-world (each direction)

10 single leg...

January 15, 2020

Here is your Wednesday Stamina Day WOD! And would you look at that...a fun new movement from Coach Rebecca Campbell !! You're welcome :)

Wednesday Jan. 15, 2020

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm)

Warm-up:

50-40-30-20-10:

Singles

Bodyweight movement:

50 Mounta...

January 14, 2020

Here are your Tuesday WODs!

Tuesday Jan. 14, 2020

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

Warm-up:

2 minutes of cardio, then 30 seconds at each station:

Wrist rotations

Elbow rotations

Arm circles

Russian Baby Makers

Up-dog to Down-dog

Spiderman Lunges with reach

Push-up Ankle Ta...

January 13, 2020

Here are your magnificent Monday WODs!

Monday Jan. 13, 2020

CrossFit (6am/7am/9am/12:15pm/5:30pm)

Warm-up (0:00-12:00):

On a 12-minute clock,

0:30 Pigeon L

0:30 Pigeon R

20 X Reverse Lunges (10/ea.)

0:30 Standing Straddle

10 x Cossack Squats

THEN, GRAB A KB AND CYCLE THROUGH THE...